PTSD - Tackling Flashbacks

Tackling flashbacks if often difficult because the mind becomes stuck in a certain timeline, e.g. if a traumatic incident occurred in 1990, that is the state of mind the person may go into. They relive the painful event repeatedly. It is often difficult to bring them into the here and now. Yet, it is possible.

Let’s use those flashbacks as a tool to help you combat them. We will use some more REBT techniques in CBT.

Rational-emotive behavior therapy helps one to distinguish between emotional problems and practical problems. You can learn to detect your flawed behaviors that lead to those flashbacks by learning CBT techniques such as REBT. You can also learn to notice when others are treating you unfairly or when you are in undesirable situations.

Most people tend to add problems instead of eliminating them. People with BPD or Borderline Personality Disorder tend to dwell on the negative and find new problems instead of solving the ones they are truly dealing with in the here and now.

Adding more problems only leads to distress that is more emotional. To overcome this habit you will need to refer back to the four steps in the previous article and continue using them daily. That is, learn to take responsibility for your emotions and reactions, realize that destructive behaviors and emotions lead to irrational thinking, etc.

Now let’s deal with self-defeating thinking and behaviors through CBT and REBT.

MUST – is a horrible world. When a person uses the term ‘must’ they often set unreasonable expectations of themselves. They may state, “I must achieve or otherwise I am a failure.” This negative thinking prompts stress, anxiety, emotional upset and depression. Instead of saying ‘if I don’t succeed, I am a failure’, start telling yourself “I did the best I could”, when you do not accomplish your tasks when you expected.

Don’t use MUST when dealing with others. For example, “You must treat me with respect and lovingly otherwise you are a jerk.” When you put high expectations on others, they tend to resent you. They may become angry, physically violent, self-destructive, or alienate from you.

Don’t use MUST to define a situation, e.g. “People must shown kindness to me otherwise they are miserable jerks.” When you use must to express situations, you build up helplessness, hopelessness, depression, procrastination, addictions, and anxiety.

To overcome PTSD symptoms you need to learn how to combat your irrational thinking and self-imposed musts.

Next, learn to reinforce your preferences:

Preferences are your first choice. State – “My first-choice is to achieve and earn approval, but if I fail I will accept that everyone makes mistakes.

My first choice is to expect good treatment of others, but if that doesn’t happen, I realize that the world does not revolve around me and I have no power over others. NOTE - If someone is physically, mentally, emotionally or verbally abusing you, leave them alone.

My first choice is to accept that life is an easy street, but I realize that is not true, so I will accept what I cannot change and work hard at changing the things I can change. I have no control over the world.

Now we will consider where emotions develop:

Emotional upsets often develop from unconscious and subliminal reactions. Irrational thinking often develops from these cavities of the mind as well and stem from philosophies, beliefs, ideas, interpretations, evaluations, expectations, assumptions and so on.

Throughout our lifetime influences from others lead us to believe that if we fail we are a loser. This information or set of beliefs go into the subconscious mind and sticks there until we take the time to reform our beliefs. When we set up such beliefs we find it difficult to accept rejection, or feeling unloved or excluded.

Here are some irrational ideas that have led many into false pretences that cause depression, emotional upset and so forth.

Defining irrational and rationally beliefs

Are our beliefs rational or irrational? If your belief is harmony with reality, and is supported with evidence; if it is empirically verified; and if it makes sense, and is consistent externally with realities; and if it is internally consistent then it must be rational

Rational beliefs are usually stated as a hope, desire, wish, want or preferences, which makes it a relative and conditional rationale. If it reflects on one’s desire rather than expectations or demands then it is rational.

Moderate emotional rational thinking – when rational thoughts or emotions stem from mild or moderate feelings and does not upset you.

When rational beliefs help you reach goals and work in harmony with your way of living, and it minimize conflicts both interpersonally and environmentally; when it allows you to socialize with others; and inspires personal growth it is a rational thought.

When flashbacks develop it is often because someone or something triggered you. For now, try to minimize your actions. Instead of watching movies that trigger you keep it simple by watching animations. Find some joy in the animated creations. Watch comedies that are healthy for you so that you can enjoy laughter. For now, avoid people that trigger you intentionally. If someone in your life causes you stress and they show no concern leave them alone.

Summary

We used REBT to help you discover irrational and rational thoughts and emotions. Now let’s move forward and prepare for a better future.